Nutritional facts: Vitamins

Vitamins are vital for health and growth, and serious illnesses can arise from vitamin deficiency. Here is a run down of all the vital vitamins and the best food sources.


(retinol):  Immune boosting and fights carcinogens; Helps keep vision healthy and protects and stengthens skin.

Sources: fortified low fat spreads, eggs, liver, oily fish, whole milk, orange vegetables and tomatoes


(thiamin): Supports energy metabolism with other B vitamins and keeps nerves healthy

Sources: green peas, pork, cheese, fresh and dried fruit, milk, brown rice,wheatgerm, sunflower seeds, whole wheat flour, green vegetables


(riboflavin): Supports energy metabolism, keeps skin and eyes healthy, helps in production of red blood cells

Sources: mushrooms, eggs, milk, liver, almonds, rice, green veg


(niacin): Supports energy production from food, nervous system and digestive system

Sources: Wheat, fish, maize flour, wheat flour, milk and eggs,


(pyridoxine): allows body to use and store energy from protein and carbohydrates; red blood cell production

Sources: Poultry, pork, avocado, cod, bread, eggs, soya beans, vegetables, peanuts, potatoes, whole grains


Helps make red blood cells and keeps the nervous system healthy. Helps release energy from food. Helps process folic acid
Sources: all meat, Salmon, cod, eggs, cheese, milk, yeast extract

Folic acid

(folate): Supports DNA synthesis helping prevent conditions such as spina bifida in unborn children. Helps in new cell formation

Sources: broccoli, spinach, asparagus, brussels sprouts, peas, chick peas, lentils, wheat germ, brown rice


An antioxidant that protects skin and the lining of the intestines, lungs, nose and throat

Sources: brightly coloured fruits and vegetables such as apricots, broccoli, melon, green leafy vegetables, mango, orange, red bell pepper, sweet potato


Supports cell growth, the production of fatty acids, and the metabolism of fats and amino acids.

Sources: Egg yolk, brown rice, peanuts, dairy products, liver, lentils, some vegetables


(ascorbic acid): a strong antioxidant helping to protect cells and keep them healthy. Helps the absorption of iron. Vital in the health of connective tissue supporting the tissue of major organs.

Sources: Oranges, kiwis, spinach, broccoli, red bell peppers, tomatoes, mango, strawberries, sweet potatoes


Promotes bone mineralization and self-synthesis via sunlight and some food sources

Sources: oily fish, powdered milk, fortified fat spreads, eggs


Antioxidant, helps protect cell membranes

Sources: polyunsaturated plant oils (soya, corn and olive oils), nuts and seeds, wheat germ


Vital for blood clotting therefore helping wounds heals easily. Evidence shows it’s needed to build healthy bones.

Spinach, broccoli, cabbage, Brussels sprouts, vegetable oils, dairy products, meat


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